What's the best meal to skip when fasting?

October 8, 2025 •

3 min read

According to a 2025 review of dietary patterns among 50,000 adults, those eating one or two meals per day were associated with a lower BMI compared to those eating three meals. While reducing meal frequency can promote weight loss, the most effective strategy depends on which meal you omit when deciding what's the best meal to skip when fasting, as the metabolic and lifestyle impacts of each option differ significantly.

Quick Summary

Deciding which meal to skip during intermittent fasting is not a one-size-fits-all answer, with metabolic and lifestyle factors playing a significant role. Choosing between skipping breakfast or dinner affects weight, insulin sensitivity, and circadian alignment differently. The optimal approach depends on individual goals, daily schedule, and metabolic response.

Key Points

Consider Circadian Rhythms: Eating the majority of your calories earlier in the day aligns better with your body's natural metabolic clock.
Skipping Dinner Boosts Metabolism: Early time-restricted feeding, or skipping dinner, can improve insulin sensitivity and metabolic markers more effectively.
Skipping Breakfast Is Convenient: It's a popular and simple way to extend your overnight fast, but may have some metabolic and hormonal downsides.
The Best Meal to Skip is Personal: Your ideal approach depends on your individual lifestyle, hunger patterns, and social considerations.
Prioritize Nutrient Quality: Regardless of which meal you omit, focus on eating nutrient-dense, whole foods during your eating window.
Beware of Overeating: Skipping any meal can trigger intense hunger and lead to overcompensating with less healthy, calorie-dense foods later.

The rise of intermittent fasting (IF) has popularized the question of which meal to omit. While it's established that calorie reduction is key to weight loss, the timing of those calories can offer additional metabolic benefits. This choice depends on how skipping different meals affects your body's natural rhythms, hormone levels, and daily energy management.

The Science of Circadian Rhythms and Meal Timing

Your body operates on an internal 24-hour clock known as the circadian rhythm, which governs physiological processes like metabolism, digestion, and sleep. The digestive system is most efficient during daylight hours and slows down at night. Consuming the bulk of your calories earlier in the day and fasting in the evening can align with this natural rhythm, potentially boosting metabolic health.

Early Time-Restricted Feeding (Skipping Dinner)

This method, where you finish your last meal in the early afternoon, aligns best with your body's natural metabolic processes. Studies suggest that eating most of your calories earlier in the day is linked to better outcomes for insulin sensitivity, blood pressure, and oxidative stress. Benefits include improved metabolic function and potentially better sleep. A drawback is that it can interfere with social engagements.

Late Time-Restricted Feeding (Skipping Breakfast)

Skipping breakfast is a common IF approach due to its convenience, allowing for an extended overnight fast and supporting fasted exercise. However, it can lead to lower daily nutrient intake and increased hunger later. Some research also suggests potential links to negative effects on metabolic and cardiovascular health.

Fasting During the Day (Skipping Lunch)

Skipping lunch is less common and less researched. While it can fit certain schedules, it may lead to midday energy crashes and overeating later in the day. One study indicated skipping lunch might negatively impact overall diet quality more than skipping dinner.

Comparing Fasting Approaches


Feature	Skipping Breakfast	Skipping Dinner	Skipping Lunch
Best for...	Early birds not hungry in the morning; those prioritizing morning energy and productivity.	Those wanting to align with circadian rhythm; individuals seeking metabolic and sleep benefits.	Individuals who need an early breakfast and later dinner, but are not reliant on a midday meal for energy.
Pros	Convenient, extends overnight fast, supports fasted exercise.	Better metabolic alignment, improved insulin sensitivity, better sleep.	Maintains social eating in the morning and evening, can be easier to manage on some schedules.
Cons	Potential for nutrient gaps, overeating later, negative effects on metabolic and cardiovascular health.	Socially inconvenient, harder to maintain consistently due to cultural norms.	Can cause midday energy crashes, less robust research backing, potential for overeating later.
Health Impact	Mixed evidence; some studies show weight loss but also potential increase in LDL cholesterol.	Greater metabolic benefits, particularly for insulin sensitivity.	Less clear benefits; can lead to energy crashes and compromised diet quality.

Making the Best Choice for Your Body

The most effective fasting strategy is the one you can stick with consistently. While some research points toward the metabolic advantages of eating earlier and skipping dinner, this may not be feasible for everyone due to social or lifestyle demands. To find the best approach, consider your lifestyle and monitor how skipping a meal affects your energy levels. Prioritize nutrient-dense foods during your eating window and always listen to your body. Consulting a healthcare professional is recommended, especially with existing health conditions. For more information on fasting methods, the Cleveland Clinic provides a helpful resource(https://health.clevelandclinic.org/intermittent-fasting-4-different-types-explained). The key to successful fasting is a consistent, healthy eating pattern, regardless of which meal is omitted.

Conclusion

There is no single 'best' meal to skip for everyone when fasting. Scientific evidence suggests that skipping dinner, or an early time-restricted eating pattern, may offer more significant metabolic benefits due to its alignment with the body's natural circadian rhythms. However, this is often the most socially challenging option. Skipping breakfast is a popular and convenient alternative, though it carries a higher risk of later overeating and requires careful attention to nutrient intake to mitigate potential adverse effects on cholesterol and overall diet quality. The ideal strategy is highly personalized and should be based on a careful assessment of your lifestyle, energy needs, and specific health goals. Consistent, well-planned eating within your window remains the most important factor for success.

Frequently Asked Questions

Research suggests that for metabolic health benefits, skipping dinner and eating earlier may be more advantageous, but skipping breakfast can also lead to weight loss by reducing overall daily calories. The 'better' option is the one you can sustain consistently.

Regularly skipping breakfast can lead to a lower total daily calorie intake, but it can also cause hormonal shifts that increase hunger and cravings later. Some studies have also linked it to an increased risk of elevated LDL cholesterol.

Prolonged and unstructured meal skipping can potentially slow down your metabolism, as the body enters a conservation mode. Intermittent fasting, a more structured approach, aims to manage this by cycling between eating and fasting periods.

Yes, research in chrononutrition indicates that meal timing, particularly aligning eating with daylight hours, can have distinct metabolic effects independent of overall calorie count. Eating earlier may improve insulin sensitivity and other health markers.

Intermittent fasting is not for everyone. Individuals under 18, pregnant or breastfeeding women, those with a history of disordered eating, or certain medical conditions like diabetes should consult a healthcare professional before starting.

Common side effects can include headaches, fatigue, irritability, bad breath, and cravings, particularly when first starting a fasting regimen. These often subside as your body adjusts.

To make intermittent fasting easier, start with a relaxed schedule and gradually narrow your eating window. Stay well-hydrated during fasting periods with water or unsweetened tea, and focus on consuming nutrient-dense, satisfying meals during your eating times.